10 Drinking Habits That Reveal You're a "Water Illiterate"
“Do you know how to drink water?”—a simple question, yet you might not be doing this daily task correctly. Is the water you drink safe? What kind of water should your body have? A large proportion of modern people are "water illiterates" with incorrect water-drinking habits and methods. "Don't underestimate the importance of drinking water; doing it wrong can lead to serious trouble."
Bad Habit One: Never Cleaning the Water Dispenser.
Bottled water and water dispensers are very common in homes, offices, and public places. Have you ever thought about the water dispenser that's been sitting there without ever being "cleaned"? While water dispensers seem to provide high-quality water, they can actually cause "secondary pollution." Every time you open the tap and hear a "gurgling" sound with bubbles rising from the bottle, it means air has entered, bringing in dust and microorganisms. According to testing data from the National Environmental Hygiene Monitoring Department, the cold and hot water tanks in a bottled water dispenser can breed large amounts of bacteria, such as E. coli and Staphylococcus, if not cleaned for three months. Therefore, it's best to clean it once a month, or every two weeks in the summer. Office water dispensers, due to frequent use, require even more regular cleaning.
Bad Habit Two: Drinking Tap Water the Moment It Boils.
Drinking boiled water is a good habit for Chinese people, but did you know you shouldn't drink water the moment it boils? Because our tap water is disinfected with chlorine, which can combine with residual organic matter in the water to produce various carcinogenic compounds like haloforms and chloroform. Jiang Weibo, a professor at the College of Food Science and Nutritional Engineering at China Agricultural University, suggests a three-step process when boiling water: first, let the tap water sit for a while after drawing it before heating; second, open the lid when the water is about to boil; and finally, after the water has boiled, let it sit for 3 minutes before turning off the heat. This allows the chlorine content in the water to drop to a safe drinking standard, making it truly "boiled water."
Bad Habit Three: Loving Bottled Water.
Convenient and ready to drink, bottled water consumption in China is increasing at an annual rate of 30%. However, Dong Jinshi, executive vice chairman of the International Association for Food Packaging, points out that the polyethylene terephthalate (PET) bottles used for bottled water often contain substances that can cause chronic poisoning in the human body. This is especially true when the bottles are in high-temperature environments or are not consumed promptly after opening, as harmful substances can leach into the water, posing a health risk. Therefore, bottled water must not be heated or left in the sun. "Many people like to keep a case of water in their car, which is wrong. In summer, the temperature in the trunk can get very high, easily allowing harmful substances to enter the water," Dong Jinshi advises. The best solution is to buy a good quality water bottle to carry your own water, which is both safe and environmentally friendly.
Bad Habit Four: Drinking Re-boiled Water.
"More and more households are using electric kettles now, and many people re-boil water that they couldn't finish drinking the first time. It's best not to drink this kind of re-boiled water," says Zhao Feihong. Boiled water should be consumed in one sitting and not reheated repeatedly. Many people worry if the water in a dispenser is re-boiled. Due to material limitations, the maximum temperature of water in a dispenser is generally around 90°C, which is not enough to reach a boiling state, so it's not re-boiled water. "However, the best time to drink bottled water is within 1 to 15 days after it leaves the factory. Once it exceeds 15 days, the water contains too much bacteria and should not be consumed."
Bad Habit Five: Only Drinking Water When Thirsty.
A domestic survey shows that 70% of people only drink water when they feel thirsty. What they don't realize is that when you feel thirsty, your body has already lost at least 1% of its water. Drinking water is not just to quench thirst, but to participate in metabolism and be absorbed by the body. Long-term dehydration increases blood viscosity and can trigger cardiovascular and cerebrovascular diseases. At the same time, the less attention you pay to drinking water, the lower your desire for it becomes, and the more "drought-stricken" you become. Therefore, it's important to replenish water in a timely manner, whether you're thirsty or not. Carry a bottle of water with you when you go out and take a sip whenever you can; place more water cups in your office or home and drink whenever you have the chance. Incorrect habit.
Bad Habit Six: Not Drinking at Least 6 Cups of Water a Day.
Office workers often neglect to drink water due to work, and over time, this can damage the bladder and kidneys. The "Dietary Guidelines for Chinese Residents" recommends that adults with light physical activity living in a temperate climate should drink at least 1,200 milliliters of water per day, which is about 6 cups. If you are more active and sweat a lot, you should increase your water intake accordingly to replenish fluids. Some may ask, why is it 1,200 cups now when it used to be said that you should drink at least 2,000 milliliters (8 cups) of water a day? In fact, the 2,000 milliliters refers to the total amount of water a person needs in a day. A large portion of this comes from food, as fruits, vegetables, and even staple foods and meat contain significant amounts of water. The 6 cups is the minimum amount; some people need to drink more. For example, drinking more water can soothe the mood for irritable people, help with weight management for those who are overweight, and replenish fluids after exercise or a shower.
Bad Habit Seven: Not Drinking Water According to Your Body Type and Using Drinks as a Substitute.
"Plain water has no flavor, I'll just drink a beverage instead." Many children hold onto soda and fruit-flavored drinks all day, using them as a substitute for water. This is like paying to get sick. "Not only does it fail to hydrate the body, but it can also reduce appetite and affect digestion and absorption," says Zhao Feihong. If you must drink flavored water, you should adjust it according to your own body type. For example, people with constipation can drink some honey water or fruit and vegetable juice to promote intestinal蠕动, while people with a "cold stomach" should drink less of "cold" natured drinks like green tea, herbal tea, and fruit juice, and more of "warming" drinks like black tea and ginger sugar water.
Bad Habit Eight: Not Drinking Water in the Morning, Regretting It for Life.
The first glass of water in the morning is truly "life-saving water," and middle-aged and elderly people should pay special attention to it. After a night of metabolism, all the body's waste needs to be flushed out. Drinking a glass of water can lower blood viscosity and increase circulating blood volume. The best choices for this morning water are: first, clear water, such as plain boiled water or mineral water, which can reduce blood viscosity; second, lemon water, as citric acid can boost morning appetite; and third, light salt water, which is very beneficial for people with constipation.
Bad Habit Nine: Not Replenishing Water Immediately After Eating Salty Food.
Eating too salty food can lead to high blood pressure, as well as reduce saliva secretion and cause oral mucosal edema. If you eat something salty, the first thing you should do is drink more water, preferably plain water or lemon water. Try to avoid sugary drinks and yogurt, as excess sugar can also worsen the feeling of thirst. Light soy milk is also a good choice, as it is over 90% water, contains a significant amount of potassium to promote sodium excretion, and has a light, sweet taste.
Bad Habit Ten: Not Drinking Water Before Bed.
While you shouldn't drink too much water before bed, having a few sips is fine, especially for the elderly. When a person is in deep sleep, the body loses moisture, causing a decrease in water content in the blood and an increase in blood viscosity. Drinking a small amount of water before bed can reduce blood viscosity, thereby lowering the risk of cerebral thrombosis. Additionally, in the dry autumn and winter, water can also moisten the respiratory tract, helping one to fall asleep better.